BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating plank shoulder taps 5 elbow-to-instep/leg 1 set: 5 push-ups (from the knees as needed) :20 Samson stretch/leg Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating plank shoulder taps 5 elbow-to-instep/leg 1 set: 5 push-ups (from the knees as needed) :20 Samson stretch/leg Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating plank shoulder taps 5 elbow-to-instep/leg 1 set: 5 push-ups (from the knees as needed) :20 Samson stretch/leg Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating plank shoulder taps 5 elbow-to-instep/leg 1 set: 5 push-ups (from the knees as needed) :20 Samson stretch/leg Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating plank shoulder taps 5 elbow-to-instep/leg 1 set: 5 push-ups (from the knees as needed) :20 Samson stretch/leg Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating plank shoulder taps 5 elbow-to-instep/leg 1 set: 5 push-ups (from the knees as needed) :20 Samson stretch/leg Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating plank shoulder taps 5 elbow-to-instep/leg 1 set: 5 push-ups (from the knees as needed) :20 Samson stretch/leg Skill Work (4 Rounds for weight) Post-workout...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating plank shoulder taps 5 elbow-to-instep/leg 1 set: 5 push-ups (from the knees as needed) :20 Samson stretch/leg Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating plank shoulder taps 5 elbow-to-instep/leg 1 set: 5 push-ups (from the knees as needed) :20 Samson stretch/leg Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating plank shoulder taps 5 elbow-to-instep/leg 1 set: 5 push-ups (from the knees as needed) :20 Samson stretch/leg Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side...Read More